Running is about perseverance and determination. As you run over months, you would notice some significant changes in your attitude. The go-getter approach emerges stronger than ever before and you start to tackle everything smoothly. The sportsmanship spirit that running brings – it becomes your life coach. And the best part of running is that it doesn’t require much equipment – you can run anywhere, at any time. This cardio form is the best stress-reliever that there is, which also helps control weight, makes your body more toned, boosts your mood, and improves self-control. Not to forget, it helps you look younger.

Running tips for regular runners

Regular running is a treasure of health benefits. The sooner you begin running, the stronger you become to resist chronic illnesses. When you run every day, you keep that fire in your belly alive. Make sure you are being consistent. Follow effective exercises and chart out a plan for the same to suit your schedule. Be in touch with your coach for some dose of motivation and guidance that every runner needs now and then. Set realistic goals and keep a track of your progress. Most importantly, work on your weaknesses and rest well to get enough recovery time. 

Running tips for marathon runners

Before Run

  1. Go for an all carbs diet two days prior to the run. Eat simple, light and on time. Eat light breakfast 2 hours before your run.
  2. Make sure you have been drinking plenty of water, coconut water, ORS, etc. four days before the run. Proper hydration helps a runner stay energized and endure better.
  3. Don’t try anything new or unusual on THE DAY. You should already be used to the Clothes, Shoes, Accessories, Food, Energy Gels among others that you have picked for the event.
  4. Avoid the last-minute hassle. Prepare your running gear a day in advance
  5. Apply Vaseline or Anti-Chafing Cream onto sensitive areas like toes, heels, and nipples. Doing this helps avoid the soreness of skin due to rubbing. This also minimizes discomfort and the possibility of blisters during running.
  6. Trim your toenails a few days before the occasion and refrain from doing heavy workouts. It may lead to sudden injury and excessive fatigue.
  7. Sleep well to ensure you stay focused the next day and give your best shot to the marathon.
  8. Reach the venue one hour before the race to avoid last-minute anxiety. It will ensure you have sufficient time for queuing up for parking and other formalities.
  9. Be a responsible runner who doesn’t litter – drop your empty Water Bottles, Tetra Pak, Energy Gel Sachets, Empty Food Packets, and Wrappers in the dustbin.

During Run

  1. Warm-up before the run – Do about 15 minutes of dynamic stretches and light aerobic exercises, which may include walking lunges, jumping jacks, opposite toe touches, etc. It’s an efficient pre-training for the run.
  2. Start slow, stick to your pacing plan, and don’t try to match your pace with other runners. Every runner runs differently.
  3. Keep sipping some water in between to avoid the lack of hydration.
  4. In case you feel hungry when you are running, grab a couple of gels for nutrition while running. Refrain from trying anything new.
  5. Be intuitive towards your body. Even if you have an ounce of doubt that you have got injured, don’t push too hard and think twice before continuing your run. Don’t hesitate to ask for medical help.
  6. Stay focused! Keep calm and wear that sparkling smile! Enjoy your journey during the run and give your best to reach the finish line.
  7. Do Remember throughout the run that PAIN is temporary, PRIDE is forever.

After Run

  1. Cool down after running. Walk around slowly and do some post-run stretches.
  2. If you feel nauseous or have developed cramps, immediately go for a medical consultation.
  3. If you have pushed too hard and are experiencing dryness and pain in muscles and joints, visit the recovery zone.
  4. Consume small meals and hydrate yourself immediately before you celebrate the victory and follow the same for the rest of the day.
  5. Include a whole lot of Protein and Vitamin C food in your meal to help your muscles repair and recover.
  6. A day after the marathon is meant for combatting the Delayed Onset Muscle Soreness (DOMS). Hence, get a gentle massage, use a foam roller, stretch your sore muscles, and venture out for a short recovery run. 

Always remember anything is possible for those who believe in their selves. Running a marathon is an incredible experience, be proud of your achievement. The energy of the day will inspire and motivate you. For many, one marathon turned them into professional runners. You never know what profound experience running brings to you. Do well!

Jitendra Advani
Author
Jitendra Advani | ASICS Influencer | 6 years Ex. | New Delhi
Jitendra Advani, an electronics engineer is leading a life filled with aspirations and dreams. He wears different hats; he is a Corporate Professional, Model, Actor, Writer, Social Worker, Fitness Influencer, and Marathon Runner.
  • Official Pacer in 22 popular marathons till now including ADHM 2017, ADHM 2018, IDBI NDM 2019 & IDBI NDM 2020.
  • Top influencer for Super Sikh Run (2017, 2018 & 2019 Edition) & Born2Run Half marathon (2019 Edition).
  • He is an ambassador for many popular marathons and cause-based events.
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